WODs
 | Fri, May 5 2017 |  |
| WarmUp Sally | 20191203 - Squats and Bear Complex | 20170505 MetCon | 20170505 Gymnastic Strength | 20170505 Power Hour |
WarmUp Sally
(Weight)
Backsquats at 75/55
Everytime the song says down, go down
Everytime the song says up, stand up
BootCampers do Goblet Squats
Planned: Fri,Dec21,2018 Thu,Aug23,2018 Tue,Dec26,2017 Thu,Aug10,2017 Fri,May5,2017 Wed,Feb15,2017 Mon,Aug29,2016
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20191203 - Squats and Bear Complex
(Weight)
1. Barbell Conditioning
E2MOMx7:
3 Power Cleans + 3 Front Squats + 3 Push Jerks (65% C&J Jerk Max)
Then 5 x 1 Bear Complex work to heavy, but technically sound single
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20170505 MetCon
(Time)
30:00-45:00
2. Conditioning
For time:
30 Burpees over Barbell
200m Run
15 Power Snatch
400m Run
15 Power Snatch
200m Run
30 Burpees over Barbell
Rx+: (155/115)
Rx: (135/95)
Rx2: (95/65)
45:00-55:00
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20170505 Gymnastic Strength
(Check In)
45:00-55:00
3. Stamina Conditioning
EMOMx10
Odd: 5 Reps PullUp Bar Work (unbroken)
Rx+: Bar MU
Rx: C2B
Rx2: RR
Even: 10 Reps HSPU work (unbroken)
Rx+: Strict HSPU
Rx: HSPU
Rx2: Seated DB Press'
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20170505 Power Hour
(Time)
0:00-40:00
1. RowBike Conditioning
100-80-60-40-20 Calorie Row/Bike
Half the rest time between sets
40:00-55:00
2. Gymnastics Conditioning
5 Legless Rope Climbs
Rest 2:00
5 Legless Rope Climbs
Rest 1:30
4 Legless Rope Climbs
Rest 1:00
3 Legless Rope Climbs
Rest :30
2 Legless Rope Climbs'
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